Jason Goggans // Author

Author based archive
29 Jul

Warrior Pride Fitness CrossFit – CrossFit

Fit: Metcon (AMRAP – Rounds and Reps)

20 minute amrap

10 KBS 53/35

15 wallball 20/14

20 cal row

Per: Metcon (AMRAP – Rounds and Reps)

20 minute amrap

10 KB Snatches 53/35

15 wallball 20/14

20 cal row

28 Jul

Warrior Pride Fitness CrossFit – CrossFit

Front Squat (New max)

Fit: Metcon (Time)

21-15-9

Back squats from rack

KB pushpress 53/35

*Squat weights go up every round 135/95, 155/105, 185/115

8 minute time cap

Per: Metcon (Time)

12-9-6

Squat Cleans

HSPU

*Squat weights go up every round 135/95, 155/105, 185/115

8 minute time cap

27 Jul

Warrior Pride Fitness CrossFit – CrossFit

Fit: Metcon (Time)

“300 rep challenge”

100 single unders

100 squats

100 pushups

*broken up however you want

Fit: Metcon (Time)

“300 rep challenge”

100 DU’s

100 squats

100 pushups

*broken up however you want

Warm-up (No Measure)

ROMWOD

29 Jun

Warrior Pride Fitness CrossFit – CrossFit

Fit: Metcon (Weight)

10 minutes EMOTM

2 S2O from rack

Build to heaviest possible in the 10 minutes.

Per: Metcon (Weight)

10 minutes EMOTM

2 Squat Snatches

Build to heaviest possible in the 10 minutes.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

20 Wall Balls 20/14

100m FC 53/35

* Carry 1 KB

07 Mar

Warrior Pride Fitness CrossFit – CrossFit Cardio

Metcon (Time)

10 Cals AB

Then 5 Rounds of:

7 pushpress (95/75)

8 Goblet Squats (53/35)

9 Ball Slams

10 Cals AB

Then 4 Rounds of:

7 pushpress (95/75)

8 Goblet Squats (53/35)

9 Ball Slams

10 Cals AB

Then 3 Rounds of:

7 pushpress (95/75)

8 Goblet Squats (53/35)

9 Ball Slams

10 Cals AB

Then 2 Rounds of:

7 pushpress (95/75)

8 Goblet Squats (53/35)

9 Ball Slams

10 Cals AB

Then 1 Rounds of:

7 pushpress (95/75)

8 Goblet Squats (53/35)

9 Ball Slams

14 Feb

Warrior Pride Fitness CrossFit – Row Xtreme

Metcon (AMRAP – Reps)

Min 0:00-10:00

80/90 cal row (split)

With time remaining complete as many pushups as possible (combined)

11:00-19:00

60/70 cal row (split)

With time remaining complete as many KBS (53/35) as possible (combined)

20:00-26:00

40/50 cal row (split)

With time remaining complete as many box jumps as possible (combined)

27:00-31:00

20/30 cal row (split)

With time remaining complete as many lunges as possible (combined)

32:00-34:00

10/20 cal row (split)

With time remaining complete as many burpees as possible (combined)

***There is a 1:00 rest between each set***

Score = Total reps on pushups, KBS, box jumps , lunges, burpees

20 May

Warrior Pride Fitness CrossFit – CrossFit Cardio

View Public Whiteboard

Metcon (Time)

10 cal AB

200m sled pull (light)

1 suicide

15 cal AB

200m sled pull (light)

1 suicide

20 cal AB

200m sled pull (light)

1 suicide

25 cal AB

200m sled pull (light)

1 suicide

Core Set:

1:00 sit-ups

:30 flutter kicks

1:00 bicycles

:30 scissors

1:00 plank

:30 mt climbers